Daily WOD

Mon, Jun 23 2025

Sat, Jun 13, 2026 at 9:00am Beach WOD
250623 METCON250623 POST-WOD SKILL250623 AT-HOME WOD250623 OPTIONAL STRENGTH250623 OPTIONAL SKILL

250623 METCON


(Time, Int, Sc)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx2: Pull-ups
– 8 shuttle runs between rounds.

Rx3: 20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.

Intended Stimulus:
-10:00-15:00; closer to 8:00 for advanced athletes.
-First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
-Shuttle runs in under 1:30; continuous movement.


1st9:04 RxNidia Mon, Jun 23, 2025
2nd10:00 RxEmily S Mon, Jun 23, 2025
3rd15:10 RxErika R Mon, Jun 23, 2025
1st7:43 RxJeremy Mon, Jun 23, 2025
2nd10:31 RxJustin U Mon, Jun 23, 2025
3rd11:03 RxThomas B Mon, Jun 23, 2025

Jeremy7:43 Rx
Nidia9:04 Rx
Emily S10:00 Rx
Justin U10:31 Rx
Thomas B11:03 Rx
Mike11:04 Rx
Thomas C12:30 Rx
15 cal echo bike
Erika R15:10 Rx
John R10:28 Int
Chad10:30 Int
Evan B10:47 Int
10 shuttle runs
Robbie10:54 Int
10 shuttle runs
Andrew11:00 Int
Lindsey C11:44 Int
10 shuttles
Cecy11:48 Int
Christine12:26 Int
10 shuttle runs
Dale12:31? Int
8 runs
McKenzie12:40 Int
10 shuttle runs
Jason B12:51 Int
Steven W13:00 Int
Blake P13:41 Int
Cooper T14:12 Int
10 shuttle runs
Alex D5:58 Sc
Alice7:00 Sc
Elizabeth7:09 Sc
C2b jumping pull-up 25-20-15-10-5 /6 shuttle
Aniki8:00 Sc
Connie8:00 Sc
Ring rows
Megan S8:08 Sc
Banded pull-ups
Alicia8:08 Sc
Susan8:15 Sc
Laura B8:25 Sc
Harley8:29 Sc
Rx3 reps but pull ups
Pam8:35 Sc
Debra9:29 Sc
Jpu
Adam10:12 Sc
RX reps. Jumping PU
Jeanne10:13 Sc
Jpu
Trey W10:38 Sc
10 shuttle runs
Carlie11:00 Sc
15-15-15-10-5 PullUps, 8 SR
Katie E11:21 Sc
15-15-15-10-5 pull-ups/ 8SR
Deanna11:55 Sc
10 shuttle runs
Julia F12:20 Sc
Some jumping (ripped 😬), 10 shuttle runs
Breanna12:35 Sc
8 shuttle runs
Ron13:06 Sc
10 shuttles
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Jake Dombrowsky


7 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

Denisha Beasley


7 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

Emily Sanders


7 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

Emily Bowling


7 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of

melinda f


7 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su